Hi everyone and welcome to the JLL Training Studio, in this video we’re going to be showing you how to set up your Indoor Cycling Bike. So we’re going to be running through any tips for any beginners who are new their first workout. So the first thing we’re going to want to set up is your seat height. You’re going to want your saddle roughly in line with your hips, so if Luke adjusts this to where he has it… Which you’ll see is roughly in line with his hips there, so if you want to pop on. And a few rotations. Just stop for a minute, so what we’re going to be looking for, if you have your feet all the way to the bottom you want your leg fully extended but the knee isn’t locked out. So if you push your knee back, that’s not what we’re after. Keep the knee nice and flexed but still fully extended. So the next thing we’re going to look at is foot placement, so you’ll notice that Luke’s foot isn’t shoved right to the end of the toe cage. You’re going to have the ball of your foot on the main part of the pedal. If you’ve got shoes that are compatible with SPD pedals all the better. So now we’re going to be adjusting the forward and back position of your seat which is this bar along here. What we’re looking for is your bum to be right back on the saddle because that’s where you’re going to want to sit. You should adjust it so where your knee falls, roughly over the centre of your foot. In between your ankle and your toe. You don’t want it too far back or too far forwards. So this is an example of what we don’t want to see, bring your feet equal distance from the floor when you’re adjusting your seat forward and back position. Now you can see that your knee, is lined up with the ankle and that’s not what we want, we want it to be roughly in between your ankle and your toe. So the last adjustment we’re going to make is to the handlebars. Ideally we want the saddle and the handlebars to be in line, if you are suffering from any back problems you can heighten your handlebars just a little bit and that’ll just ease on the comfort for you. So if you want to hop on. So now that you’re on your bike what you’re going to want to remember is pivot from your hips not from your ribs. We don’t want any arched backs, keep your arms nice and flexed and push your chest down and that’ll give you a nice position when you’re riding. So that pretty much covers everything for setting up your Indoor Cycling Bike. Feel free to like, comment and share the video and subscribe to our JLL Play channel for more content.